CrossFit Mettle and Honor – NC FLEX

Functional Strength

Deadlift (3-3-3-3-3-3
Deadstop Deadlift*)

*Sets 1 & 2 – Mod

Sets 3 & 4 – Mod-Heavy

Sets 5,6,7 – Heavy

(Score is Weight)

GOAL: RPE 8 | Barbell must stop for a full :01 count on the ground each time. No rebounding. No bouncing. Deadstop, homeslice! You are building the weight in this setup.

Bodybuilding

Metcon (Checkmark)

1.) 3×8-12

Barbell Hip Thrusts (Heavy)

-Rest as Needed b/t Sets-

(No Measure)

2.) 3×15

DB Romanian DL + Shrug (Heavy)*

*1 Rep = 1 RDL + 1 Shrug

-Rest as Needed b/t Sets-

(No Measure)

3.) 3 SETS

25 Banded KB Swings (Heavy)

25 Bent Over KB Horn Row*

25 Slow Crunches

*Hold KB by both hands on the horn of KB

-Quick Rest b/t Sets-

(No Measure)

GOAL: Lower Pull focused day. For the RDL + Shrug use a weight that challenges you to keep the grip nearly as much as challenges you to on the movements.

Extra Credit

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

15/12 Cal Row or Bike

10 Strict Pull-Ups

5 Burpee Box Jumps (24/20)

(Score is Rounds + Reps)

GOAL: RPE 7 | Fun triplet if you need some extra metcon in your life! Can you finish each round sub 3:00?